By: Abbey Susel, Student Nutritionist So, you're cooking lots of veggies to include in your dinner -- great choice! The student nutritionists are proud of you!! You'll be getting fiber, phytonutrients, and tons of vitamins... or will you? Does cooking vegetables lower their nutrient content? Here's a summary of the relevant research you should know. To Preface...
Vitamins & CookingFat-soluble vitamins are more stable during cooking/processing than water-soluble vitamins. This means that some of the most stable vitamins are vitamin A, D, E, K, as well as niacin, biotin, & pantothenic acid. Some of the least stable vitamins include vitamin C, folate, and thiamine. Vitamin C: water-soluble & temperature-sensitive, easily degraded during cooking
Vitamin K: heat-stable, cooking increases vitamin K content
Vitamin E: cooking softens plant tissues & releases vitamin E from plant lipids
Vitamin A (as B-carotene): temperature-sensitive
Fresh vs FrozenContrary to popular belief, fresh isn't always best! Frozen fruits & veggies are frozen very quickly after being harvested, which halts nutrient loss in it's tracks. Fresh produce on the other hand, may be picked before it is fully ripe to allow for widespread transportation, therefore lowering it's nutrient potential. To combat this, try buying fresh produce from local sources. Minimizing Nutrient LossIf cooking your veggies a certain way helps you enjoy eating them, keep doing what you're doing! Do what works for you, but try diversifying your foods and coking methods. For boiling or steaming, use minimal cooking water and remember that less time results in more nutrient retention. Some of the best cooking methods for nutrient retention are grilling and roasting, followed by stir frying. Sourceshttps://ugc.berkeley.edu/background-content/nutrient-levels/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/ https://www.betterhealth.vic.gov.au/health/healthyliving/food-processing-and-nutrition https://health.clevelandclinic.org/are-fresh-vegetables-healthier-than-frozen-or-canned/
1 Comment
Neil
5/11/2023 11:41:08 am
What a great read!! The student nutritionists wouldn’t be so proud of me if they saw my current diet….but I’m improving! I have always wondered whether or not cooking vegetables reduced the nutrient content but now I know it’s really not so bad and sometimes even good! I’m more of a roaster or stir-frier myself.
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